17 Fit Food calories Fish and seafood
Flounder and sole calories and nutrition facts
Flounder and sole: 70 kcal per 100 g, protein 12.4 g, fat 1.9 g, carbs 0 g. Typical serving (150 g): 105 kcal.
Sole meunière, stuffed flounder and five-minute pan-fried fillets all start with these thin, mild flatfish. Raw fillet is very lean, about 70 kcal per 100 g, and rich in vitamin D, selenium and vitamin B12. A dusting of flour and a pan of brown butter, the classic French treatment, is where most of the calories come from.
- High in protein
- Low fat
- High in vitamin D
- High in selenium
- Protein 74%
- Fat 26%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 105 kcal P 18.6 · F 2.9 · C 0 g
- 100 kcal is 145 g this much of it gives 100 kcal
- 20 g of protein is 160 g this much to eat for 20 g of protein
- Energy density Low 0.7 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 70 kcal 293 kJ 4%
- Protein 12.4 g 25%
- Fat 1.9 g 3%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.74 g 12%
Where the calories come from
- Protein 74%
- Fat 26%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 10 µg 1%
- Vitamin D 2.8 µg 56%
- Vitamin E 0.63 mg 5%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.022 mg 2%
- Vitamin B2 riboflavin 0.02 mg 1%
- Vitamin B3 niacin 1 mg 6%
- Vitamin B5 pantothenic acid 0.185 mg 3%
- Vitamin B6 0.098 mg 7%
- Folate B9 5 µg 2%
- Vitamin B12 1.1 µg 45%
- Choline 65 mg
Minerals
- Potassium 160 mg 8%
- Calcium 21 mg 3%
- Phosphorus 252 mg 36%
- Magnesium 18 mg 5%
- Iron 0.18 mg 1%
- Zinc 0.32 mg 3%
- Copper 0.019 mg 2%
- Manganese 0.014 mg <1%
- Selenium 26.6 µg 48%
- Iodine 26 µg 17%
- Sodium 296 mg 12%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in vitamin D
- High in selenium
- High in vitamin B12
- High in phosphorus
- Source of iodine
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 97% Fewer calories than 97% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Pangasius (basa) 74 kcal
- Mussels 86 kcal
- Crawfish 77 kcal
- Octopus 82 kcal
- Haddock 74 kcal
- Pollock 76 kcal
More in Fish and seafood
- Lumpfish roe 111 kcal
- Lutefisk 28 kcal
- Herring 262 kcal
- Trout 141 kcal
- Mackerel 205 kcal
- Carp 127 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 174196.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.